Open Loops, Unplug Challenge, and Recovery

When was the last time you unplugged?

No phone.  No television.  No computer.  No Internet.  No Facebook, Twitter, Instagram, Pinterest, etc.

No wondering if that buzz you kinda, sorta, mighta heard was a text message.  No periphery desire to refresh an email count.  No ability to see if anyone liked your latest Instagram photo.

The Cost

Electronics require more energy than you realize.  They create all sorts of open loops in your mind.  For example:

• I sent an email to Bob.  I wonder if he got back to me yet?
• I sent a text to Kim.  I wonder if she responded?
• I posted a funny picture to Facebook.  I wonder how many people liked it?

Open loops come with a cost: they’re draining!  By the end of the day, a significant percentage of your fatigue results from wondering.  From refreshing phone and computer screens incessantly.  From empty time.

How much of that energy can you re-purpose elsewhere?  And will something incredible happen when you do?

The Challenge

Do you ever truly unplug?   Can you?  Well, of course you can, but will you?

Challenge issued.  This week pick a stretch of 3 hours and unplug.  Completely.  No electronics may be on your person or within easy reach.

Ideas for your unplug:

• Go for a long walk or hike.
• Make it family or loved one time – play an old board game.
• Exercise in nature.  Without music.
• Take the book you’ve been meaning to read to the closest park.
• Get together a pick-up game of your favorite sport.
• Meditate.

Prepare for your unplug by tying up as many loose ends as possible.  Make sure you’ve handled work to-dos for the time being.  Make sure your family is in good hands and they’re aware of your location.  Make sure you’ve given yourself as clear a conscience as possible.

Then go.  Be.  Hit your own refresh button, not your email’s.

My Unplug

Marissa and I were leaving the apartment on Father’s Day to accomplish two things: eat lunch and shop for dinner (both at Whole Foods).  We exited the building, and I immediately thought “Shoot, I left my phone.”

Normally this wouldn’t be a big deal, but I’ve been visually capturing my food consumption.  “I should go get it.”

In that moment this post was born.  The phone was eschewed in favor of an unplugged afternoon at Whole Foods with Marissa and then later with my Dad.  It was worth it.  In fact, I can’t remember a time when a decision to unplug wasn’t worth it.

Day 19 and 20 Recaps

Saturday’s exercise ushered in my favorite workout of the week.  Yes, the bro workout!

Important note: I was corrected last week.  A true bro workout is chest, shrugs, and biceps.  The fact that I include lower body exercises technically voids the bro-ness of my accomplishment.  I hereby regretfully withdraw the “bro” from my workout.

I increased total volume by bumping a few reps on the warm-up set and upping weights throughout.  Strength is clearly improved, which is a great sign.  The protocol:

3x through, no rest between exercises, 1:00 rest between circuits:

• Lat Pulldown
• Chest Press
• Leg Press
• Cable Row
• Shoulder Press
• Leg Extension
• Leg Curl
• Triceps Press
• Bicep Curl
• Ab Machine
• Lower Back Hyperextension

Close out with 3x Shoulder Shrugs.

Saturday steps and miles were kept light at 6,623 and 3.56 (add 20%).

Sunday was a day of rest.  Steps and miles checked in at 10,083 and 5.41 (add 20%).

Remember the horrible night of sleep that kicked the weekend off?  (Funny note: I went to the Fitbit website to get further details about that night.  It showed two pieces of juxtaposed data.  I woke up 15 separate times that night.  15!  My sleep efficiency was 94%.  Huh?  I’d love to see what inefficient means!)

While Saturday morning was productive, the rest of the day was the Walking Dead.  That night checked in at a much needed 9 hours and 19 minutes (6 restless minutes).

Sunday checked in at 7 hours and 4 minutes (3 restless minutes).  I sacrificed sleep one last time to watch the Spurs win the NBA Finals and apparently the victory was so satisfying that I had my best quality sleep of the entire 3-weeks thus far.

The nutrition…

Saturday Breakfast: Grass-fed yogurt, (28g) whey protein isolate, (5g) creatine, raw cacao nibs, chia seeds, coconut flakes, organic blueberries, banana, cinnamon.  Rival Bros black gold.

Saturday Pre-Workout: Raw Tea.

Saturday Post-Workout: Grass-fed whole milk.

Saturday Snack: Rise Bar.

Saturday Late Lunch: (2 servings) Arugula salad, shrimp, organic cherry tomatoes, olive oil, assorted spices and mustard.

Saturday Late Afternoon Snack: This is where lack of sleep began rearing its head.  I was totally shot mentally, and I was starving.  I polished off another Rise Bar to stem the tide.

Saturday Dinner: Whatever I could scrap together before collapsing in a heap.  Leftover brown rice pasta, green peas, shrimp, and Sea King sauerkraut.  Organic sweet potato, ghee, cinnamon.

Sunday Breakfast: Grass-fed yogurt, (28g) whey protein isolate, (5g) creatine, raw cacao nibs, chia seeds, coconut flakes, organic blueberries, banana, cinnamon.  Rival Bros black gold.

Sunday Lunch: (not pictured) Whole Foods white rice sushi – 6 pieces of salmon, tuna, and yellowtail nigiri.  6 pieces of salmon and tuna maki.  No soy sauce.  Small bit of wasabi for kick.  Side salad of 2 hard-boiled eggs, organic kale, cucumber, celery, shredded carrot, extra virgin olive oil, and balsamic vinegar.

Sunday Afternoon Snack: Rise Bar.

Sunday Dinner: (not pictured) Organic chicken breast, brown rice pasta and green peas in extra virgin olive oil, asparagus.

Sunday Dessert: My unplug ended, and it was back to pictures.  My Dad got a Father’s Day cupcake to celebrate.  I’ve been on such a roll lately, and once again it simply wasn’t time to use the 1 meal per week of indulgence that I’ve allotted.  The focus is strong!  As a happy medium, we made whipped grass-fed heavy cream, organic blueberries and raspberries, and cinnamon.  Have you ever hand whipped heavy cream?  I bet Marissa and my Dad I could do it, and they doubted me.  Viola…

Daily Fuel

Here is Marissa’s Week 3 recap – enjoy!

In honor of the unplug challenge, here’s a phenomenal Fast Company article on how Baratunde Thurston detached, complete with how-to steps.

His business revolves around social media.  He did it for 25 days.  Your challenge is 3 hours.  If he can do it, you can do it.

No excuses.

 

Image Credit: Dead Phone – http://ocgpr.com

Image Credit: Instagram – http://quickmeme.com